Yoga For Pregnancy: Subtle Yoga Warmup for Pre Natal period

Pre Natal Yoga: Pregnancy is an extraordinary experience for any woman. It can be an emotionally fulfilling experience but demanding in physical, mental and emotional areas too. Fatigue, mood shifts and stiffness in the body can be common. Here are some subtle yoga warmup exercises that you can practice to enhance the mobility and liveliness in the body.

Neck Movements

Technique:

• Sit on the mat or wherever you are comfortable.
• Keep the spine straight and neck aligned.
• Now slowly move the neck right and hold.
• Now gradually take the neck to the left side.
• Hold and repeat at least 10 times.

Benefits:

• Calms the nervous system

Neck Forward and backward bends

Technique:

• Sit on the mat or wherever you are comfortable.
• Keep the spine straight and neck aligned.
• Now slowly move the neck downwards and hold.
• Now gradually lift the neck upwards and hold so that you can see the ceiling or the skyHold Hold and come back.
• Repeat at least 10 times.

Benefits:

• Helps in stiffness in neck and shoulders
• Improves breathing

Neck rotation clockwise and anticlock

Technique:

• Sit on the mat or wherever you are comfortable.
• Keep the spine straight and neck aligned.
• Now slowly move the neck upwards and rotate from left to right.
• Now gradually lift the neck upwards but in the opposite direction, from right to left, in the clockwise direction.
• Repeat at least 10 times.

Benefits:

• Helps in stiffness in neck and shoulders
• Improves breathing
• Calms the nervous system

Wrist Bending

Technique:

• Sit on the mat or wherever you are comfortable.
• Keep the spine straight and neck aligned.
• Bring the arm straight from the shoulder so that it is parallel to the ground and aligned with the shoulder.
• Now keep the palm straight and from the other hand, push the fingers backward.
• Hold and relax in this position and come back.
• Repeat the same with the other hand.

Benefits:

• It will improve blood circulation
• It helps in the stiffness in the wrist and hands

Wrist Rotation

Technique:

• Sit on the mat or wherever you are comfortable.
• Keep the spine straight and neck aligned.
• Bring the arm straight from the shoulder so that it is parallel to the ground and aligned with the shoulder.
• Now rotate the hands clockwise using the wrist joint.
• Now move the hand in the anticlockwise rotation
• Repeat with the same hand, or you can do both the hands at once as well.

Benefits:

• It will improve blood circulation
• It helps in the stiffness in the wrist and hands

Seated Side Bend

Technique:

• Sit on the mat or wherever you are comfortable.
• Keep the spine straight and neck aligned.
• Now put the left hand on the right thigh and hold the right arm up straight in the air.
• Now gradually bend towards the left side and deep breathe.
• Repeat the same process on the other side.
• Repeat at least for 5 times in each direction.

Benefits:

• It helps in reducing back ache and tightness in the back.

Toe Bending

Technique:

• Sit on the mat with the legs straight and parallel on the floor.
• Keep the spine straight and neck aligned.
• Push the toes forward and hold them stiffly. Try to relax.
• Now pull the toes inwards towards the body and relax here.

Benefits:

• It reduces swelling in the fee.
• It increases the blood circulation and mobility in the feet.
• It also strengthens the toes.

Knee Rotation

Technique:

• Sit on the mat with the legs straight and parallel on the floor.
• Keep the spine straight and neck aligned.
• Hold the right thigh up towards the chest and lift the leg upwards.
• Now rotate the leg from the knee joint, in the clockwise direction.
• Now rotate the same leg in the anti-clockwise direction.
• Repeat the same process on the other side.

Benefits:

• It strengthens the knee joints
• It brings mobility in the knees.

Thigh Stretch

Technique:

• Sit on the mat with the legs straight and parallel on the floor.
• Keep the spine straight and neck aligned.
• Now put the right foot on the left thigh.
• With the help of the hands, push the right thighs towards the ground and hold.
• Now repeat the same process with the other side

Benefits:

• It helps in stabilising the hip joint
• It mobilises the ankle and knee joints.

Fish pose

Technique: 

• Lie down on the mat, and take the hands higher than the head and put the palms on the ground.
• Now push the ground from the hands and lift the body up.
• Put the top of the head on the floor gently.
• Hold for 10 seconds and come back slowly.

Benefits:

• It will help you open your hips
• It helps in relieving the stress in the back.
• It expands the chest and helps in chest congestion. 

Triangle Pose

Technique:

• Stand straight on the mat and bring a shoulder level gap between both the feet.
• Now raise the left arm up straight in the air and maintain the straight body.
• Slowly bend the waist towards the right side. Bend as per our capacity and hold.
• Now come back slowly to the starting position.
• Repeat the same process to the opposite side.

Benefits:

• It helps in toning the abdominal muscles.
• It helps in building balance in the body.
• It makes the waist more flexible.